If you are actively moving, driving, working, doing other activities and at the same time not getting fluids, then in a couple of hours you will become M. T. Wittbrodt, M. Millard-Stafford. Dehydration impairs cognitive performance: A meta-analysis / Medicine and Science in Sports and Exercise less attentive, focused. The reaction rate will drop. Coordination will deteriorate. You will just start to think worse, and a little later other symptoms of the onset of dehydration will manifest themselves: irritability, fatigue, weakness.

Therefore, water on the trip is definitely more important than food. If you travel light and can only take one thing from it, put a bottle of water in your backpack. Calculate the volume based on the duration of the trip and the generally accepted norms of consumption of liquid: an adult needs Water: How much should you drink every day? / Mayo Clinic about 3 liters of water per day.

2. Solid vegetables and fruits

Such products are ideal for travel. They do not require cooking and are easy to put in luggage.

And apples, pears, carrots, bell peppers, cucumbers contain a lot of moisture and fiber. This means that they will help prevent dehydration. In addition, fiber takes a long time to digest, so even a few hours after a light snack, you will feel full J. Slavin, H. Green. Dietary fibre and satiety / Nutrition Bulletin .

Bananas, oranges, tangerines, apricots, plums, raspberries and other berries are also good, but they are not very convenient when traveling. Because of their softness, they can be accidentally crushed. And as a result, not only to stay without a snack, but also to dirty things. If you still want to take some of these options with you, put them in a solid container.

3. Nuts and seeds

This is another convenient source of fiber Chart of high‑fiber foods / Mayo Clinic . Almonds, pistachios and sunflower seeds are especially rich in dietary fiber.

4. Dried fruits

In addition to an impressive amount of the same fiber, there are a lot of dried fruits V. K. Sullivan, K. S. Petersen, P. M. Kris-Etherton. Dried fruit consumption and cardiometabolic health: A randomised crossover trial / British Journal of Nutrition simple sugars and other carbohydrates. This is a high-calorie food that will help maintain vigor and energy.

5. Kefir or yogurt in a tetrapack

Thanks to such packaging, the product will not spoil for a long time. And yogurt and kefir have a lot of protein and calcium, which help A. Tremblay, C. Doyon, M. Sanchez. Impact of yogurt on appetite control, energy balance, and body composition control your appetite and feel more energetic after a snack.

6. Piece-packed whole-grain buns

They stay fresh for a long time, they are convenient to eat. In addition, there are a lot of in whole-grain products Chart of high‑fiber foods / Mayo Clinic fiber.

What not to take with you and buy on the road

These products are banned. Buy them in exceptional cases, if there is simply no choice.

1. Sweet carbonated drinks

Sweet soda is a harmful thing A. Mullee, D. Romaguera, et al. Association between soft drink consumption and mortality in 10 European countries / JAMA Internal Medicine . If you drink it regularly, the risk of cardiovascular diseases, diabetes, stroke, colorectal cancer and generally death from other medical causes increases.

It is best to quench your thirst with ordinary water. If you want something more delicious, drink Choosing Healthy Drinks / University of Tasmania tea or coffee (preferably without sugar), a small glass of juice or low-fat milk.

2. Other foods with a high sugar content

Cakes, store—bought pastries, sweet bars are foods with a high glycemic index. Immediately after use, it causes Carbohydrates and Blood Sugar / Harvard T.H. Chan School of Public Health a sharp jump in blood sugar levels, and you can really feel more cheerful. But not for long: in order to break down excess glucose, the body increases the production of insulin — and very soon the level of sugar in the blood also drops sharply. Therefore, after the first burst of energy, fatigue will quickly come to you.

3. Salty food

Hot dogs, hamburgers, pizza, shawarma, chips, salted nuts — delicious, but inconvenient on the road. When you eat salty, you want to drink more than usual. But it is not a fact that the right amount of water will be at hand.

In addition, salt in excess amounts is harmful Salt and Sodium / Harvard T.H. Chan School of Public Health by itself: it increases the load on the cardiovascular system, kidneys, liver. And since your body is already stressed during the journey, loading it with unhealthy food is clearly not the best solution.